how to prevent injuries in golf

Golf Injury Prevention Tips

• Lower Back. According to a sporty research, 75 to 85 percent of all Americans have to deal with back pains. ...
• Elbows. Another common injury that many golfers suffer is on elbow. ...
• Wrists. The overuse of the tendons, fast swing or repetitive movements are high risks for wrist injuries. ...
• Shoulders. ...
• Hands and Fingers. ...
• Sunburn. ...

How can I prevent injuries in my golf swing?

Adjust your swing. The entire body is used to execute a golf swing in a complex and coordinated movement. When this movement is repeated frequently, significant stress is placed on the same muscles, tendons and joints. Over time, this can result in injury.

What causes golf injuries?

The golf swing is a complex, coordinated series of motions. Golf injuries can result from poor technique or overuse. They can also result from a single direct blow, like hitting a tree root.

How do you avoid wrist injuries when holding a golf club?

— Andrews HOW TO AVOID INJURY: If you grip the club with your left hand in a weak position, the thumb down the top of the handle (above, 1), you risk having a flat or even bowed left wrist at impact. Instead, rotate your left hand away from the target about 30 degrees from that weak position.

How to avoid knee injuries on the left leg in golf?

HOW TO AVOID INJURY: For the left leg to function properly, the knee has to shift in front of the hip very early in the downswing. Excessive shifting of the hips toward the target prevents this. The line of the left thigh should be vertical or leaning away from the target on the downswing, not leaning toward the target.

What is the most common injury in golf?

The 5 Most Common Golf Injuries (and What to Do About Them)Back Pain. ... Rotator Cuff Injury. ... Tennis Elbow and Golf Elbow. ... Knee Pain and Damage. ... Tendinitis in the Wrists.

How do golf players get injured?

Injuries can occur when the golfer looses his or her footing or balance during the swing, while performing the swing with the improper swing mechanics, and when hitting a ball off an uneven surface.

How do you protect your hands while golfing?

Golf grips should be replaced every 40 to 50 rounds to reduce slipping, and some golfers may find it helpful to use gloves. Golfers should reduce grip pressure and avoid using the strong grip position by rotating the left hand counterclockwise. Make sure golf clubs are a good fit.

How do you protect your wrists in golf?

How to Manage Golfers' WristRest your wrist. Take one or two weeks off from golfing and see if your pain subsides.Use hot and cold compresses if there is swelling and inflammation. ... Purchase an over-the-counter wrist brace to wear during the day. ... Try over-the-counter pain relief.

Is golf bad for your body?

Although golf is a low-impact sport, it's associated with several injuries. Many golfing-related injuries are a result of poor mechanics or overuse. The most commonly injured area is the lower back. Other injured areas can include the elbow, wrist and hand, and shoulder.

Is golf good for your body?

Playing golf is good for your heart So, golf exercises your heart and keeps your heart rate up. This will naturally lower your risk for heart disease and other cardiovascular issues, as well as potentially lowering your levels of 'bad' cholesterol. Regularly playing golf may even lead to an increase in life expectancy.

Why do my hands hurt from golf?

A bad grip often contributes to hand pain after golf. Gripping the club too tightly or in the wrong way can result in injury. One hand injury we see in golfers is a fracture of the hook of the hamate. The hook of the hamate is a bone in your wrist.

Should you grip golf club tight?

You should be holding the golf club with the same pressure you would hold a small bird: tight enough so it doesn't fly away, but soft enough so you don't crush it. You don't want to choke your club to death.

Should golf grip be in fingers or palm?

Grip in the fingers, not the palm Make sure that the grip is in the fingers of your left hand, not running too much through the palm of your hand. If the grip gets into the palm too much it will make it nearly impossible to use your wrists properly in your swing.

Why do golfers tape their wrists?

“The good thing is that nothing is broken. We have just been taking care of it and making sure that inflammation doesn't get worse. “I have to tape it up for the rounds to give it a little more stability.

Why do arms hurt after golf?

Golfer's elbow is a condition that causes pain where the tendons of your forearm muscles attach to the bony bump on the inside of your elbow. The pain might spread into your forearm and wrist. Golfer's elbow is similar to tennis elbow, which occurs on the outside of the elbow. It's not limited to golfers.

How do you strengthen your wrists?

Sit comfortably with your arm resting over your knees. Hold a weight with your palms facing down and your wrist hanging over the knee. Move your hand up as far as possible and then down as far as possible in a slow and controlled motion. Do a set of 10, then repeat.

How to help knee pain during golf?

Gel insoles, along with relieving foot pain, are also great in reducing knee pain. Rest and ice compression are reoccurring remedies as they do help to alleviate many of these golf related injuries. A variety of knee braces are available to help provide knee support during your next round. Make sure you’re practicing proper hip rotation and weight shift in your downswing. To ensure you’re using proper technique make sure to consult a local golf professional. Be sure to stretch your leg muscles thoroughly of your hamstrings, calves, thighs and core muscles before a round.

How to treat golfer's elbow?

Rest and ice are good treatments to take care of ‘golfer’s elbow.’ If you use a strong and tight grip on your club and experience elbow issues than perhaps you should loosen your grip. Proper technique is always key to help prevent golf related injuries, consult your local golf professional for a technique tune-up. Regularly stretch your wrist and arms before starting each round or practice session. Compression straps and braces are available which help provide relief of golfer’s elbow. Using resistance bands to strengthen the muscle and elbow tendons will reduce the likelihood of getting tendinitis.

What causes tendinitis in the elbow?

Golfers can experience a couple types of tendinitis in the elbow which are commonly referred to by sports related terms. Medial Epicondylitis, commonly known as ‘Golfer’s Elbow,’ is inflammation and irritation to the inner tendons of the elbow. Golfer’s elbow is frequently caused by striking the ground first on your golf swing. Lateral epicondylitis, commonly known as ‘Tennis Elbow,’ is irritation and inflammation of the outer tendons of the elbow. Tennis elbow for golfers is suspected to be caused by over-extension during your golf swing. Inflammation can be caused as well by using a forceful grip or being too ‘wristy.’

How to reduce plantar fasciitis in golf shoes?

Proper stretching before starting a round of golf or a practice session is key to reduce injury. Appropriate footwear on the golf course can reduce the chance of Plantar Fasciitis. Some golf shoes lack the support in the sole which can cause foot pain while walking. Adding in an arch support insole to your golf shoes can help provide heel support and reduce foot strain.

How to stop cocking your wrist?

You may want to look into getting yourself a wrist brace if the issue seems to be prolonged. You might also need to rest your wrist by taking a break from golf for a week or so to let yourself heal. Rest and ice are good treatments for aching tendons.

How to relieve lower back pain from golf swing?

Working with a golf professional will help equip you with sold swing fundamentals. Proper stretching and exercise to increase core strength and work on stability can help relieve lower back strain. Yoga can be beneficial to improve flexibility. If you’re carrying your own bag make sure the straps are adjusted to the proper length and don’t cause to much undue stress on yourself. If you find yourself with some lower back pain you may want to take these steps to alleviate the pain. Rest is essential to relieving back pain. Additional remedies include alternating between hot and cold compress, pain medication with inflammation reduction such as ibuprofen, or a deep tissue massage. If your lower back pain is too much to take then it may be time to visit a doctor or chiropractor.

How to help shoulder pain from golf swing?

Proper stretching to increase flexibility in the shoulder muscles can help prevent shoulder pain. Strength and endurance exercises are essential as well to maintain a healthy shoulder. As with other golf related pains, an incorrect swing can cause strain on the shoulder so be sure to get your swing checked by a professional if you’re experiencing shoulder pains. The RICE method, Rest Ice Compression and Elevation, is recommended for treatment to reduce shoulder pain.

How to avoid injury while playing golf?

To avoid such injuries, golfers should follow these four tips when golfing this season: 1 Warm-up and stretch properly: 80% of golfers spend less than 10 minutes warming up before playing. This can be dangerous and cause serious injury. All golfers should have a comprehensive warm-up routine before playing. 2 Gradually increase amount of play: At the beginning of the season, a golfer’s body may not be used to the intense upper extremity activity from the game, potentially causing injury. To avoid an overuse injury, gradually increase the amount of playing when the season begins. 3 Core muscle strengthening: Keeping the core muscles in good shape will help prevent serious injury. 4 Refining technique: Many golf injuries happen when a golfer’s swing is not in correct form. To put less stress on the body, work with an expert to refine your technique.

How to avoid overuse injury in golf?

To avoid an overuse injury, gradually increase the amount of playing when the season begins. Core muscle strengthening: Keeping the core muscles in good shape will help prevent serious injury. Refining technique: Many golf injuries happen when a golfer’s swing is not in correct form.

What happens when a golf club hits the ground?

Hamate bone fractures occur when the club strikes the ground, forcing the handle against the bony hook (Figures 2, 3 and 4). The hook part of the bone can break, causing pain in the heel of the hand. Damaged blood vessels can happen from the club handle repeatedly striking the palm.

What is the most common injury to the wrist?

Some of the more common injuries are described here: Sprains or ligament injuries to the wrist most often involve pain and popping in the wrist. Wrist tendonitis typically occurs in the leading hand (left hand for a right handed player). Medial Epicondylitis, also known as “golfer’s elbow,” is a painful tendonitis on the inner aspect of the elbow, ...

How to reduce the chance of injury while golfing?

The following are a few ways that could reduce the chances of an injury while golfing: Proper warm up and stretching is important. Make sure you stretch hamstrings, calves, obliques, back, shoulders, and wrists before you begin golfing.

What are the injuries in golf?

Golf Injuries to the Hand, Wrist or Elbow. Hand, wrist and elbow injuries are common for golfers of all skill levels. The golf swing is a complex, coordinated series of motions. Golf injuries can result from poor technique or overuse. They can also result from a single direct blow, like hitting a tree root. The following are a few ways that could ...

How to treat tendonitis in golfer's elbow?

Initial treatment for tendonitis consists of rest, ice, stretching, splinting and anti-inflammatory medications. For tennis elbow , try to lift objects palm up. For golfer’s elbow, try to lift objects with the palm down.

What causes tendonitis in the elbow?

The inner aspect of the elbow where medial epicondylitis, one of the common golf injuries, causes painful tendonitis. Hook of the hamate as it grips a golf club. The hook part of the bone can break, causing a hamate bone fractures, one of the common golf injuries.

What are the types of injuries that can occur in golf?

Types of Golf Injuries. Golf injuries can include tendonitis, sprains or fractures (broken bones). These injuries may arise by the repeated stress of practicing the golf swing. Gripping activities like hammering or heavy lifting can also cause these injuries. Some specific golf injuries may include: Sprained Wrist.

How to fix golfer's elbow?

For golfer’s elbow, try to lift objects with the palm down. Tendonitis can be improved by certain exercises. These exercises stretch and strengthen muscles and tendons. These can be recommended by a hand therapist. Changing grips on the golf club may also help.

What is a sprain in the wrist?

A sprain is an injury to a ligament. Ligaments connect one bone to another. Symptoms most often involve pain and popping in the wrist. Mild sprains may be treated with a cold treatment (ice), anti-inflammatories, rest, and splints.

How to avoid injury in golf?

HOW TO AVOID INJURY: Players who don't turn well in the backswing tend to pin the left arm across the chest ( above, 1). Turning the upper body can be physically challenging for some golfers; others find it just plain scary, because they feel as if they won't get back to hit the ball.

Why do amateur golfers get injured?

Hank Johnson: I agree that most injuries to amateurs come from faulty technique, often because they overreach their capabilities. You have average players trying to copy tour players, and they get (a) frustrated and (b) hurt. After Dr. Andrews explains the injuries, I'll give you a setup or swing adjustment that takes some strain off that part of the body. These adjustments might move you away from the ideal biomechanics of the golf swing, but they'll help you do something even more important: Keep playing golf.

What happens when you swing a golf shot?

WHAT HAPPENS: A strained lower back is the most common golf injury, and the one most likely to shorten a career. The modern power swing is all about the rotation of the pelvis through the shot. The torque this creates between the pelvis and the lumbar spine pulls the ligaments, tendons and muscles in that area. Also, the shearing effect can wear away the discs between the vertebrae in the lumbar spine, leading to disc disease; that's the real career-ender. — Andrews

What is a labral tear in golf?

But labral tears (torn cartilage) are becoming common and often can be traced to the backswing. When golfers keep the left arm tight to the chest as they swing back, they can tear the labrum that stabilizes the shoulder joint. This is called a posterior labral tear, and the golfer feels pain in the back of the shoulder. — Andrews

What is it called when you have tennis elbow?

It's called lateral epicondylitis , or tennis elbow. Golfer's elbow affects the inside of the trail arm and is caused by the repeated straining and rotation of that arm through impact, but it's less common. — Andrews. HOW TO AVOID INJURY: Many golfers confuse keeping the left arm straight with locking it (below, 1).

What happens when you swing through the left side of your knee?

This results in the inner side of the left knee absorbing a tremendous amount of torque and compression. Many golfers square the left foot and lock the knee in an internally rotated position (right, 1), which leads to an increased shearing force on the knee joint. The typical injury is to the medial meniscus and can lead to degeneration of the articular cartilage and arthritis. — Andrews

What happens when you lock your knee in golf?

Many golfers square the left foot and lock the knee in an internally rotated position (right, 1), which leads to an increased shearing force on the knee joint. The typical injury is to the medial meniscus and can lead to degeneration of the articular cartilage and arthritis. — Andrews.

How to prevent repetitive motion injuries in golf?

Work on your technique: You can help prevent repetitive motion injuries – and lower your score – by working with a golf instructor on your technique. A proper grip and swing really can help prevent these kinds of injuries.

What is the injury caused by swinging a golf club?

Repetitive Motion Injuries. Swinging a golf club again and again can cause repetitive motion injuries like tendonitis and bursitis in the elbow, hand, shoulder and ankle. Inflammation in the elbow is called tennis elbow or golfer’s elbow, depending on which area is affected.

How to fall when you have a broken wrist?

Don’t reach out to catch yourself with your hand – that can result in a broken wrist – instead, turn so you land on the soft part of your body. Your muscles will help absorb the impact. Check out more falling strategies from professional stuntwoman Alexa Marcigliano.

What does studded golf shoes do?

Consider your footwear: Golf course rules about footwear vary, but wearing studded golf shoes will help you maintain your footing on the green and prevent some slips and falls when, for example, climbing out of the sand pit or searching for balls in the rough (or trees).

How to prevent rotator cuff injury?

Warm up: The stretches mentioned above will help prevent repetitive motion injuries too. In addition, read the Go To Ortho blog to learn stretches and exercises to prevent rotator cuff injuries. Take breaks: Besides warming up before your game, take short breaks while you practice your swing.

How to prevent back pain while strengthening core?

Here’s how to modify your strength training to prevent back pain while strengthening your core. Moderate your play: Although it’s hard to do, I’ll say it anyway: avoid a weekend warrior mentality. Slowly work up to longer periods of practice and play rather than going all out at the first sign the sun’s out.

How to prevent pivot and twist injury?

How to prevent a pivot and twist injury: Warm up: Warming up is an important step. Even physically fit players can get a strained muscle if they don’t warm up properly or if they are swinging incorrectly. I saw this on the Golf Channel and it introduces some great stretching you can do. Strength training: Some training with or without light weights ...